Hi all,

Happy Easter and/or Passover or any other celebration you choose to recognise. I find it important that when people train they are balanced in every possible aspect. This may be in one sessions or over a week. But it is important that everyone has their movements and actions balanced in all three planes otherwise you may expose yourself to injury and poor proprioception in our bodies. Read on and you will understand.

In the fitness world the term functional training is often bantered around, with most people not knowing to what this actually means. in relation to what they  do or how this may affect their training or general day to day movement patterns.

Wikepedia defines functional movements as “…movements based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body’s core musculature and innervation.”

So what does this mean in today’s society? To exercise functionally we need to perform movements that imitate the actions we do on a daily basis.

For example –

·      lifting children,

·       doing the washing,

·       carrying the groceries,

·       mowing the lawn,

·       general household dutiies

There is a role in using weights as long as they incorporate funtional movements or at least, by the end of the routine have invioved all three planes of movement as will be explained.

Functional training attempts to imitate the day –to- day movements of the individual. If you analyse 99% of people’s movement they will move along three planes:

1.Sagittal Plane(divides your body into left and right) : Movements to the side of the body, moving to or away from your mid-line. E.g Lateral Raises

2. Frontal Plane(divides the body into front and back) : These movements involve the push-pull motions and/or rotational movements. Common actions you may know of e.g the Bench press and the woodchop are included in this plane.

3. Sagittal plane (Divides the body into top and bottom): These movements include  knee and hip flexion., front raises.

Functional training originated as a form of injury rehabilitation with exercises that are relevant to the movements of everyday life. Many traditional workout programs limit performance in specific hobbies, sports or daily movements, but functional fitness develops basic motor patterns to work at a higher capacity. Each functional exercise uses complete muscle activation and a purposeful movement pattern which allows for maximum strength gains.

Traditional weight training often only works one muscle at a time which is contradictory to the normal coordinated effort used to complete most activities. This type of training is more likely to lead to overuse injuries, muscular imbalances, and limit movement and strength gains. 

When you exercise or participate in activities are you aware of your movements and if you are balanced?

Till next time Be strong, Play hard,

ALIVE PT

Contact www.alivept.com.au for further information.